Superman on Swiss Ball
Muscle Groups: Lower Back
Superman on Swiss Ball focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Superman on Swiss Ball with proper form and technique.
- 1
Lie face down on a Swiss ball with your feet shoulder-width apart, toes resting on the floor for balance.
- 2
Engage your core and lift your chest and arms off the ball, keeping your neck neutral. This is your starting position.
- 3
Hold the position briefly, then slowly lower your upper body back to the ball without letting your feet touch the ground.
Tips for Success
These tips will help you perform Superman on Swiss Ball safely and effectively while maintaining proper form.
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Keep your hips pressed against the ball to prevent sliding off.
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Avoid arching your neck; keep it in line with your spine for proper alignment.
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Do not overextend your back; lift only to a comfortable height to prevent strain.
Secondary Muscles
While Superman on Swiss Ball primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Superman on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Superman on Swiss Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
